Set-up: Find an approriate apparatus and adjust the settings so that your hips rest on the top of the pad when your feet are secured in position. Lock one foot into the apparatus, and extend the other leg slightly above the foot hold.
Movement: Lower your torso under control and, without swinging or rounding the upper back, return to the start position.
Emphasis: Do not raise your torso too far. At the top of the range of motion, your ankles, hips and head should form straight line. Do not use momentum.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.